Firefly Fitness with Ken & Jennifer Cornine

Building a Legacy of Health and Happiness


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Inflammation and The Mind/Body Connection

When I started on my road back to health my lab work was a mess, to put it mildly.  I had dangerously high blood pressure and various systems were haywire in my body.  One thing that the results pointed to was a high level of inflammation.  I knew that was a term that I used when my joints hurt or feet were swollen, but beyond that I hadn’t given it much thought.  I certainly never thought that inflammation was a factor in mental health and wellness.  Turns out that I was wrong.

I did know that I wanted to get better.  I began to exercise regularly and cleaned up my diet.  I eliminated soda, alcohol and most processed foods and instead focused on fresh produce and lean protein.  fresh-fruits-vegetables-2419

I knew that I had a lot of damage to undo, so I added in a daily dose of Shakeology because I had heard that one serving was the equivalent to 5 trips to the salad bar and I needed all of the help that I could get!  I began to feel better, both inside and out.  I committed to drinking as close to a gallon of water a day as I could manage.  My weight dropped.  I slept better.  My mood stabilized.  I had instinctively made these changes and now I am so glad that I did, as research supports the connections that I had made.

Check out this article http://www.livescience.com/49553-inflammation-lowering-foods.html to help you identify the foods that you should be including in your diet if you suspect that, like me, inflammation is hindering your wellness.  If you would like to learn more about Shakeology or join one of my Healthy Mind/ Healthy Body Support Groups leave me a comment or drop me a message.  I’d love to help!


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Having a diagnosis of a mood disorder is often scary and misunderstood. It is sometimes hard to demonstrate to other people that it is a physical illness not dissimilar to diabetes or lupus.

I am excited to read about and share recent research into the physical aspects of mood disorders. There is mounting evidence that both the gut and inflammation have something to do with the cause and/or symptoms of depression, anxiety & bipolar. There is so much anecdotal evidence that your food affects your mood, it is great to have the research handy to back that up.

Take away: Add a good probiotic to your diet and do what you can to reduce inflammation. Please like and share to help raise awareness among your friends.  http://www.huffingtonpost.com/2015/01/28/depression-brain-inflamma_n_6555222.html


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The Coach gets ready to be Coached

I joined a Challenge Group for the 21 Day Fix Extreme. Usually I am the person that facilitates a support group, but this time I am the Challenger. And it is way out of my comfort zone.

Doing this is great reminder for me about how it feels to put your hand up and say, “Ok, I’m in.” A little tentatively at first, then maybe you second guess it. “What if I can’t do it? What if I fail?” Those thoughts race through my mind. Then the justifications start. “I have this event happening on Tuesday… It is so cold in the mornings, I can coast until the weather is a little warmer. Then I’ll do a challenge, YES- that’s it, next month.”

I understand how it feels to stand half-naked in the bathroom to take those before pictures and wonder how I’m going to stick to it. But I will. You will too ONCE you have connected a big enough “why” to it. A why that makes you cry. So in the group that I joined I was asked about my why. After much thought, this was my reply:

“There are so many things in life that are out of our control, what people think of us, how they react to us, the economy, etc. Sometimes I feel like a small boat getting tossed about in rough seas. I believe that is a warning sign that it is time to take charge of the things that I can control in order to take my power back. When I succeed in a Challenge as intense as this one will surely be for me, I can only come out of it stronger, fiercer, more equipped to handle all that life can throw my way. It is really about self-preservation, self-confidence, at the end of the day it is about self-love for me.”

I am grateful for the opportunity to experience this from the other side. I know that it will make me a better coach. If you would like to join me and take back control of your life as well, please comment below, I would love to spend some time chatting with you.


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SMART Goals and Apathy

The beginning of a year and all of the promises of a blank slate almost begs to reinvent yourself. In my previous post, I touched on my new belief that “reinvention” isn’t necessary or even desirable and that this year I was going for enhancement and improvement on the foundation.

Part of this revamping includes a new health and fitness goal. I wanted something that would challenge me and take me WAY out of my comfort zone. I wanted something that I could do with my husband because together we are better. I wanted something that would bolster my confidence.

But what this goal really represents to me is “follow through”. I believe that in the culture of not being too hard on oneself that is the norm now, I (we?) have become far too apathetic about my (our) goals. Is it possible that I know more now about goal setting (SMART Goals: specific, measureable, achievable, relevant and time sensitive goals and “reach” goals) yet fail to follow through and cross more off of the list? How is that possible?SMART Goals Graphic aaf

A goal too often has become just a dream that floats farther and farther away and the excuses are more and more socially acceptable, personally acceptable. The little voice in my head that will take every opportunity to recoil from difficulty will disguise itself as a real justification, instant gratification of comfort over a perceived obstacle. Too tired, illness, fears, doubts all chip away at resolve and that New Year Resolution disappears by January 15th. And I am ok with it. Like Scarlett O’Hara, “Tomorrow is another day…” becomes the mantra.

It is not ok. Now is the time to hold myself accountable, because it will snowball. Choosing one goal and working at it with excellence and diligence begets another new goal. This is not the time for multitasking. Not yet. And this is not to say that stumbles won’t occur. They will. Life happens, things can get in the way but apathy must not be allowed to take control. Systems have to be in place. It is time to build a success snowball!

For this Goal I have chosen a health and fitness challenge. I will be documenting my journey here and offering up any insights I have along the way. I will be seeking support and asking for accountability and posting my milestones. My goal is:

Specific, measurable, achievable, relevant and timely: I will complete Insanity Max 30 and I will weigh 130 lbs. by March 1st or sooner. This will require a weight loss of 2 lbs. per week (taking into account plateaus). I can accomplish this by burning approximately 1000 calories more per day than I take in. I will post in social media and in my support group every single day and admit to all slip-ups. I will be kind to myself, but I will not allow myself to skip out on my goal.

If you have a burning desire to finally start checking goals off of your list too, to approach life with excellence and diligence, to gain back your confidence- please join me! I will help you set a goal and hold you accountable too. All you have to do is ask.